Workout of the Day Complete AMRAP in 15 minutes of: 20 alternating single-leg squats 20 single-arm dumbbell push press (10R/10L, 50/35#) WOD Notes: Take this day to work a high level skill (single leg squats…

Workout of the Day Complete 3 rounds for time of: 800m run 30 KB swings (70/53#) 30 pull ups Time cap: 30 minutes WOD Notes: The CrossFit benchmark "Eva" is 5 rounds of this triplet...today…

Workout of the Day "The Other Total" Clean 1-1-1  Bench 1-1-1  Overhead Squat 1-1-1  WOD Notes: This is a CrossFit benchmark that was last posted to main page on 12/31/22 and last performed at ICA…

Workout of the Day AMRAP in 18 minutes of: 50/40-cal bike or row 30 handstand push ups WOD Notes: While most people will be able to do the bike or row as prescribed, we expect…

Workout of the Day Complete AMRAP in 18 minutes of: 50/40-cal bike or row 30 handstand push ups WOD Notes: While most people will be able to do the bike or row as prescribed, we…

Workout of the Day Complete for time: 50 deadlifts (225/153#) 100 wall balls (20/14# to 10/9') 50 burpees Time cap = 20 minutes. WOD Notes: This is a chipper style workout, meaning there are big…

Workout of the Day Push Jerk 1-1-1-1-1-1-1 Then 80-yd double-dumbbell walking lunge: 4x10-yd front rack 4x10 yd overhead (2 DB or KB, AHAP) WOD Notes: Today kicks off with heavy push jerks, working up to…

Workout of the Day "The Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time: Unbroken double unders Time cap= 15 minutes Then complete: Death by bar muscle ups Time cap= 10 minutes WOD Notes: Part 1 of this…

Workout of the Day Complete partner interval AMRAP in 25 minutes: 8 toes to bar 8 thrusters (95/63#) 1 rope climb WOD Notes: The placement of the rope climb at the end of each round…

Workout of the Day Box back squat 10x2 (60-70% 1RM) Then 3 rounds NFT of: 30 banded clam shells (15L/15R) 30-sec glute bridge hold WOD Notes: The goal today is fast and smooth reps. Accelerate…